![]() To actually understand anything, let’s take it apart. Well, the following monster-piece of code will do just that (for protein): Now, the sheet’s supposed to automatically calculate the macro contents of that serving. You type “Yoghurt” in cell A11 and “2” in cell F11. Let’s turn out attention back to the main Meal plan tab. Let’s say you have 2 deciliters of yoghurt for breakfast. You can always sell it later if it hurts your sensitivities. A huge amount of guesswork just disappears. It makes following your diet plan so much easier, especially in the beginning. Making a 20-euro investment on the said scale also lets you use it for measuring the portions you are actually eating, i.e. Just use those, some measuring cups, and maybe a kitchen scale. Luckily, the macronutrient composition is nowadays printed on almost anything you can buy from your local supermarket. The greatest effort is probably figuring out the portion sizes. After that, you can add new ones as you need them. But, you’ll only need a few items to get started. Of course, filling the Ingredients tab can take a while. And finally, columns B to D have the protein, carb and fat amounts per serving of the specific item. Below, you’ll find a screenshot of that one.Īs you can see, it has a list of food items and ingredients listed on column A. On column G, you see a typical serving size. List of ingredientsįor that purpose, we have the Ingredients tab in the diet tracking sheet. if we are dealing with deciliters or grams. Finally, column G is supposed to show the reference serving size for the type of food in question, i.e. For instance, cell B8 – the total daily protein – is calculated simply withĬalories are then calculated from protein, carbs, and fat withīut columns B to D are supposed to show the numbers of protein, fat, and carbs per each kind of food listed on column A, corresponding the amount on column F. The grey cells are automatically calculated by Excel. ![]() Simply type the name of the food item on column A, and the amount you ate on the same line on column F. The green cells are for user input: for listing food items and their amounts. Hint: there are quite a many options that fulfil that requirement. That part of the tracking sheet is for making sample daily plans, to get some idea what 2000 calories with 130 grams of protein might look like. Daily viewīelow, you can see a screenshot of its main page, or let’s say tab. I’m going to use a diet tracking sheet I made for my colleague as an example. After the set-up phase, the only thing remaining to you is listing the foods and portion sizes. In fact, Excel can take care of most of the calculations necessary. So let’s make a diet tracking sheet in Excel! Setting up an Excel sheet for tracking You’ll get to add “Good command of Excel” to your CV after all. You could use one of the bazillion mobile apps, but I’d still recommend the good old Microsoft Excel. Luckily, we are not forced to rely on a pen and a notebook anymore. ![]() List the foods that you eat along with their amounts, and calculate the calories and macronutrients out of that data. Eating exactly 2000 calories a day with 150 grams of protein to a 50 kcal / 10 gram error margin – that’s something completely different. Eating healthy is easy – everybody knows how to do that at least on the conceptual level. No way around that, unless you’re a) the Terminator or b) some kind of a nutrition- savant. You know your daily target numbers for total calories plus protein.īut how to make sure you are actually hitting them? How to track your dietĪt least in the beginning, you’ll have to write down what you eat and make some calculations. So you’ve decided to get more fit and made yourself a diet plan. Let’s directly continue where we left off. How to make a diet tracking sheet in Excel
0 Comments
Leave a Reply. |